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Best Exercises to Increase Height During Puberty (20-30cm taller)

Top Working Simple Exercises for Height Increase That You Can Include

Regular exercise is one of the best options to improve height quickly and take good care of your health. The frequency and form of movement have a significant impact on the natural height growth of people. If you want to increase height quickly, you can apply the effective height increasing exercises below. The top exercises to increase height for all ages below are great suggestions for you to increase height quickly.

Best Exercises to Increase Height
Best Exercises to Increase Height


Exercises to increase height quickly and specific instruction

Exercises to increase height with exercise movements, participating in sports activities create muscle force on bones, promote mineralization and bone modeling, and govern bone density. Puberty and puberty are important periods of skeletal development. 26% of bone minerals are accumulated during this time. Actively practicing sports during this period helps the bone system to grow well, increase bone density, which is beneficial for height development and is less likely to have osteoporosis in old age. 

After exercise, the pituitary gland is also stimulated to produce more growth hormone than usual. Get as much growth hormone as possible, the better your bones will develop, promoting a rapid increase in height. On the other hand, exercise also supports metabolism, the body absorbs nutrients better, eliminates toxins, the organs coordinate more flexibly, and improves reflexes. These are very beneficial for general health as well as the natural growth of height.

What factors determine human height?

Height growth is influenced by many factors:

- Genetics: Parents with outstanding height, children will also inherit tall genes. There are approximately 700 genes related to height that will be passed down from parent to child, which regulate the production of growth hormone and growth cartilage. However, genetics only affects about 23% of height. Children still have the ability to be short and short even if their parents are tall if they do not have appropriate health care during the stages of good growth and height.

- Nutrition: This is the factor that has the greatest influence on the natural height growth process. Nutrition from daily meals provides raw materials for bone formation, strengthens strong bones and ensures energy for the body to function all day. If you do not supplement with the necessary nutrients, bones will develop poorly, and your height will grow slowly.

Movement: The frequency and form of exercise govern about 20% of physical growth. Regular exercise and sports stimulates the process of bone mineralization and modeling of bones and joints, increasing bone density. Besides, exercise also makes the body healthier by promoting metabolism, eliminating toxins, increasing blood circulation in the body, etc. These factors also support the afternoon. higher growth better.

- Sleep and living environment: This factor affects 25% in the process of height development. If bedtime and total sleep time determine pituitary growth hormone production, your environment affects your overall health. When you live in a clean environment, the risk of diseases is significantly reduced, supporting favorable growth in height.

Are height exercises effective?

Most forms of exercise bring certain benefits to the skeletal system and height if you exercise moderately and properly. The effect of increasing height can be different depending on the exercise you choose and how you train.
The right, serious, regular exercise will promote long bones faster, increase bone density, take care of overall health. The proof is that most professional sports athletes, especially basketball, volleyball, swimming, badminton... have a much superior stature to ordinary people. It is the daily exercise that has contributed to their outstanding height.

Benefits of exercises to increase height with health

For health, height-increasing exercises also bring many practical benefits to health.

- Weight control: Exercise effectively burns calories and excess fat, supports rapid weight loss.

- Disease prevention: Physical activities promote high-density lipoprotein (HDL) levels - good blood fats, reduce triglycerides - Unhealthy blood fats, thereby helping blood circulate easily, reducing the risk of diseases Heart. Besides, exercise also prevents and controls many health problems: stroke, high blood pressure, diabetes, depression, cancer, arthritis...

Improve mood: Exercise stimulates the brain to produce substances that make you feel comfortable, relax, reduce stress. On the other hand, people who exercise regularly also have a more balanced body, promoting self-confidence.

Increase strength: Daily exercise improves muscle strength, increases endurance and endurance. The transport of nutrients and oxygen to the body's tissues and cells is also more effective if you actively exercise every day. 

- Sleep well: Exercise during the day helps us sleep better and more deeply at night. However, avoiding heavy exercise before bed can make you toss and turn, make it difficult to fall asleep, and not get a good night's sleep.

The best time to practice exercises to increase height

Each time of day, the benefits of practicing height increase exercises will be different, specifically as follows:

Morning: This is the best time of the day when the body burns excess fat, especially the belly fat area. Therefore, those who are looking to improve height and lose weight, please actively practice height increasing exercises in the morning .

- Afternoon: After completing work and school schedule, many people have the habit of exercising to relax their mind and take care of their health. The body has had certain activities throughout the day, so it will be easier to adapt to the exercises. This both increases performance and reduces the risk of injury.

- Evening: Exercising in the evening helps us sleep better, sleep easier and sleep more deeply. You can practice before or after dinner. However, avoid doing heavy exercises about 30 minutes before bedtime. This will make you tired, making it harder to sleep.

Exercises to increase height at home suitable for men and women

The effect of increasing height quickly or slowly depends greatly on the form of exercise you choose. Want to increase height quickly , should prioritize choosing the best height increasing exercises for all ages below:

Bend exercises.

Benefits: Bend exercises help stretch the muscles in the legs, improve leg muscle strength, lengthen the spine, thereby helping to grow taller.

How to exercise:

  • Stand up straight, arms raised to the sky

  • Slowly bend forward, fingers touching feet, try to keep knees straight

  • Hold the pose for about 15-30 seconds, then relax your body and stand up straight

  • Practice 5-10 times/practice session

Jump rope exercise

Benefits: The exercise to increase height jump rope affects the calves, joints in the legs, stimulates the process of ossification from cartilage, increases bone density and promotes height growth.

How to exercise?

  • Hold the two ends of the rope tightly, jump up high, and thread the rope through the bottom of your feet.

  • Repeat this process as much as possible.

Wall push exercise

Benefits: Practicing wall push-ups helps to straighten the spine and make it more flexible and stretch the calves. A straight spine and strong legs are ideal conditions for rapid height improvement.

How to exercise:

  • Stand straight facing the wall, about 50cm away from the wall

  • With your hands on the wall, bring your right leg forward, knee slightly bent.

  • Push left leg back, try to straighten as much as possible, lean forward slightly.

  • Hold the pose for 15-20 seconds then come back to standing

  • Repeat the movement 5-10 times/practice session.

Inverted table pose exercise

Benefits: The upside-down exercise is a difficult pose, but the benefits of increasing height are quite large. This exercise strengthens the shoulders, lower back, abs, and glutes.

How to exercise?

  • Sit on the mat, legs stretched out, hands resting comfortably on either side of the body.

  • Bend knees, soles of feet fully in contact with the ground.

  • Slowly bring your hands behind your hips, shoulder-width apart. Rotate your fingers toward your feet.

  • Slowly raise your hips up, raise your chest, and draw your shoulders to your back.

  • Try to keep your knees, torso, and chest parallel to the ground.

  • Slowly tilt your head back, eyes looking straight back.

  • Hold the position for 10 to 20 seconds then slowly release back to the original sitting position

  • Repeat the exercise 5-10 times in each training session.

Swing exercises

Benefits: Practicing swing exercises is not too complicated but very beneficial for improving height. Swinging the bar releases the vertebrae, the spine when swinging the bar is in a straight state, no longer under the pressure of body weight. Back stiffness and arm strength are also improved.

How to exercise:

  • Jump up high with your hands firmly grasping the bar, palms facing out

  • Hang on the beam for as long as possible

  • When tired, release your arms and land gently

  • Take a break for about 30-60 seconds, then continue exercising

  • Repeat the exercise 5-10 times/practice session

  • If you have a bar at home, you can practice anytime you have free time.

Cycling exercise

Benefits: When cycling, the rotation of the bicycle helps the feet stretch and move rhythmically, increases blood flow to the muscles, stimulates the leg muscle groups to develop well. The leg bone system also receives a stronger impact, is more supple and flexible, supporting effective height improvement.

How to exercise:

If you do not know how to ride a bicycle, ask for help from a loved one to be able to move fluently by this vehicle. For cycling to increase height, you should adjust the saddle higher than the foot length so that when pedaling, we are forced to stretch our legs to touch the pedals. This is very beneficial for height growth. It is recommended to cycle for about 30-45 minutes/day, prioritizing traveling by bicycle with close distances instead of using motorbikes and cars.

Basketball practice

Benefits: Basketball requires players to move constantly, so the leg muscles will be very toned, increasing blood flow to the organs. On the other hand, many techniques in basketball, players have to jump up high to put the ball into the basket, block the ball, and prevent the opponent from scoring. The process of jumping stimulates the bone system to develop and accumulate minerals, bones not only grow faster but also stronger.

How to practice: This is a sport with its own rules and many technical movements. You should go to the sports center to be thoroughly guided by the coach. Playing basketball with correct technique both limits injuries and supports good height development.

Pilates exercise with ball

Benefits: This exercise to increase height Pilates with this ball strengthens the abdominal muscles, makes the second round slimmer and strengthens the back and spine, which is very beneficial for the lengthening process of the vertebrae to help height. increase.

How to exercise:

  • Place your entire foot on the ball, arms straight

  • Raise your back high

  • Use the force of your feet to pull the ball to roll back and forth in the calf area

  • Do it for as long as possible

Swimming exercises

Benefits: When swimming , most of the body's organs have to work to be able to move in the water environment. At this time, the ligaments, tendons, and spine are all stretched. Besides, when in the water, the skeletal system does not have to bear the pressure from the body mass, is relaxed. Therefore, this is the perfect sport to increase height.

How to practice: To practice swimming to increase height, you need to know how to swim, master the safety rules in the water environment. Contact a family member who knows how to swim or a swimming center to learn how to swim fluently. Maintain swimming practice 45-60 minutes/day, at least 4 sessions/week to increase height.

Baby Pose Exercise

Benefits: The exercise to increase the height of the baby pose helps the spine to relax, relieves back pain, neck and spine pain, enhances blood circulation throughout the body. Reduced stress, anxiety, better sleep are also benefits of baby pose exercises that support favorable height growth.

How to exercise:

  • Sit on the floor, legs folded together to form a seated position on heels, knees slightly extended.

  • Bend forward between your thighs while reaching your arms forward over your head and down to the floor.

  • Hold the pose for a few minutes as it is a relaxing pose that can prolong the workout

  • Slowly raise your body back to the original sitting position on your heels.

  • Repeat the exercise 5-10 times/exercise

Stretching exercises

Benefits: Exercises to increase height stretch the muscles and spine , joints, promote height growth. In addition, it also helps the muscles to be flexible and work correctly while strengthening the abdominal muscles, burning calories and improving the firmness of the bust.

How to exercise:

  • Stand up straight, feet shoulder width apart

  • Two hands clasped together and raised high

  • Lean to the left, hold for at least 10 seconds

  • Continue leaning to the right, hold for at least 10 seconds

  • Do the exercise for about 10-15 minutes/practice session

Warrior Pose Exercise I

Benefits: Warrior I pose helps the body to be flexible, strengthens the arms, legs, abdomen, thighs, helps improve blood circulation throughout the body, stretches the spine, stimulates cartilage growth and healing backache. Regular practice of warrior pose is also a stress reliever and helps to improve mood.

How to exercise:

  • Prepare in an upright position, with the soles of your feet firmly planted on the floor.

  • Shift your weight to your left foot, step your right foot back one step.

  • Rotate the left foot 90 degrees so that the thigh is parallel to the floor, the right foot rotates up to an angle of 15 degrees, rotate the hip to the left, bend the front knee, squeeze the thigh muscles and straighten the back knee.

  • Raise your arms overhead, palms facing each other.

  • Hold the pose for about 1 minute, then release and switch sides.

  • Repeat the exercise 4-5 times with each leg in one training session.

Leg stretching exercises

Benefits: Reduces stiffness in the back and makes the back muscles and spine more flexible without causing any back damage.


  • Get into a kneeling position with your left knee overhead so that your leg and knee are perpendicular to the ground, and your left knee is extended straight back parallel to the ground.

  • Place 2 hands on right knee.

  • Bend forward, pressing the thighs and legs down to feel the lower body being stretched, the weight on the legs.

  • Switch legs, bring right knee forward and repeat.

  • Do about 5-10 times with each leg in a training session.

Cobra pose exercise

Benefits: The exercise increases the height of the cobra pose, strengthens the muscles in the arms, back, chest, reduces the stiffness of the body, stretches the spine, stimulates cartilage to grow the spine longer. This is also an exercise that helps to relax the mood, sleep well and deeply, very useful for the natural height development process. 

How to exercise:

  • Prepare in a prone position, hands placed next to the chest, palms facing down

  • Slowly press down on your palms to lift your upper body

  • Lean back as much as you can

  • Hold the position for about 30-60 seconds, then relax and return to the original lying position

  • Repeat the exercise about 5-10 times per session.

Bridge pose exercise

Benefits: The bridge exercise strengthens the lower back, glutes, abs, maintains balance of the hip muscles. The body when practicing this exercise is also stretched, supporting effective height growth.

How to exercise:

  • Lie on your back, hands along your body, knees bent

  • Press your feet into the floor lifting your hips and back off the floor, hands and feet still firmly on the floor

  • Hold the pose for 30 seconds, then relax your body, lowering your hips

  • Repeat the exercise 5-7 times/practice session.

Practice swimming on land

Benefits: Swimming height increase exercise on land is an ideal choice for those who want to improve height but do not have much time to exercise. This exercise strengthens the back muscles, arms and calves are also firmer. These are important plus points in your natural height growth process.

How to practice:

  • Prepare in prone position

  • Raise your left arm and right leg up, hold the pose for 30 seconds, then lower

  • Raise your right arm and left leg up high, hold the pose for 30 seconds

  • Switch sides and repeat about 10-15 times on each side in a training session

Pilates roll exercise

Pilates is a series of exercises that increase muscle strength and improve health. This is also a suitable choice for those who want to increase height quickly. Some exercises in the pilates exercise series have a positive effect on the height development process. Benefits: Pilates exercises to increase height help strengthen the abdominal muscles, stimulate digestion and stretch the body. When the body is stretched, the released vertebrae will stimulate the process of creating bone from cartilage, thereby effectively improving height.

How to exercise:

  • Lie on the exercise mat, hands next to your body, palms facing down, legs together to stretch.

  • Slowly raise your legs up around your head until your toes touch the floor

  • Hold the position for about 30-60 to stretch the spine

  • Release and return to the original lying position

  • Repeat the exercise 5-10 times/practice session

Forward bend exercise

Benefits: This exercise stimulates the back and buttock muscles while stretching the spine, helping the spine to relax, beneficial for the natural growth of height.


  • Prepare in a sitting position, with your back straight, with your legs wide apart

  • Slowly lean forward, trying to touch your heels with your fingers

  • Hold the position for at least 20 seconds to stretch the body

  • Then slowly release your body back to a sitting position

  • Repeat the exercise 5-7 times/practice session

Sun salutation yoga poses

Benefits: The yoga is a combination of 12 different poses arranged in a complete sequence. Practicing this exercise helps burn energy, improve blood circulation, purify the body, strengthen muscles, the musculoskeletal-joint system receives strength, muscle, improves bone density and promotes height increased.

How to exercise:

  • Stand up straight, legs extended in a V shape, palms facing each other

  • Raise your hand up

  • Bend forward, hands touching the tips of the toes.

  • Step right foot forward, knee perpendicular to floor, left leg straight, hands parallel to left leg.

  • Move your right leg back and slowly raise your head.

  • Slowly raise hips, lower elbows slightly, knees slightly bent, face down to the ground.

  • Lift your head back and stretch as much as you can.

  • Push hips up, legs straight, arms straight, palms on the floor, head down, eyes looking at feet.

  • Lower your hips and keep your arms and legs straight.

  • Lift your hips up high, bring your hands to the side of your feet

  • Stand up straight, hands raised high, palms facing each other, eyes following hands

  • Lower your hands to chest level, palms still facing each other

What should you pay attention to when performing exercises to increase height?

Movement to increase height with effective height-increasing exercises , it is necessary to pay attention to some important principles as follows:

Exercising moderately, avoiding excessive exercise that makes the body tired, eating poorly, not sleeping well will negatively affect the natural growth of height.

- Replenish water before, during and after exercise appropriately, avoiding excessive dehydration that will affect work performance as well as health.

- Do not drink cold water, eat cold food after exercise. When you have just finished exercising, your body temperature is quite high. If you add foods and drinks with low temperature, it will reduce the temperature in the stomach suddenly, causing pain and gastritis.

Do not shower immediately after playing sports, especially cold showers. Pores widen during exercise for easier perspiration. If you shower right after playing sports, the water will penetrate too quickly through your pores, making you more likely to catch a cold, cough, fever or pneumonia.

- Choose suitable exercise clothes, give preference to clothes made of elastic and cotton material that have the ability to absorb sweat and have good elasticity so that the training process is safe and comfortable. Limiting hard material clothes, body-hugging shapes will make movement more difficult and dangerous.

Diet combined with exercises to increase height

In addition to actively practicing sports every day, for good height growth, you need to combine with a scientific diet according to the suggestions below:

- Eat right and enough meals/day: In addition to 3 main meals, you should prepare 2-3 extra meals a day about 2-3 hours apart from the main meal to supplement nutrition and help maximize height growth.

- Before exercising about 30 minutes, you can have a snack with fruits such as bananas, dried fruits, bread made from whole grains, yogurt, nuts... sports with high efficiency.

- After exercise, priority should be given to foods with high protein content such as eggs, salmon, meat, sweet potatoes, greek yogurt, chicken... to support muscle recovery and make up for lost energy .

- Increase calcium-rich foods and daily diet to provide materials for bone development, increase bone density, reduce the risk of osteoporosis, joint pain.

- Limit foods with high sugar and salt, stay away from fast foods and alcoholic drinks because it can damage bones and hinder height growth.

Movement not only helps to increase height but is also very beneficial for health, physique, beauty, Top height increasing exercises for all the above people hope to help you choose a subject. Sports that suit your interests, quickly conquer the dream height. Besides exercise, do not forget to maintain a scientific diet combined with reasonable rest to promote maximum height development.

Outstanding height is an important advantage in modern society, especially when you plan to pursue careers with height criteria such as: Model, police, pilot, flight attendant... Positive Practicing tall every day is an effective method of heightening that should not be ignored. Hopefully the article of NuBest Vietnam has helped you understand the exercises to increase height and choose the most suitable exercise for you.

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